The immune system is a vast network of cells, organs, and proteins. It is responsible for protecting the body from harmful microorganisms and toxins.
If the immune system functions at its best, it does a great job of defending the body. But having a weakened immune system may increase the likelihood of wound healing being delayed, infectious illnesses such as colds, and various diseases.
Many minerals and vitamins that are often referred to in the context of “micronutrients,” are necessary to maintain a healthy immune system.
The most important micronutrients that play an important role in the immune response include:
vitamin A
vitamin C
Vitamin D
vitamin E
vitamin B6
vitamin B12
folate
zinc
iron
copper
In ideal circumstances, we’d all achieve the highest levels of these micronutrients from healthy eating — however, this isn’t always easy to attain.
Many people in the world have nutritional deficiencies. The United States, nearly 95% of the population is not getting enough of vitamin D. In fact, 84% don’t get adequate vitamin E. In addition, 40% does not receive sufficient vitamin C. 45% of people do not receive enough vitamin A, and 15% don’t get enough zinc.
Studies have demonstrated that even a marginal absence of one or more of these vitamins and minerals can lead to impaired immune function.
Numerous factors, including inflammation and stress can also deplete the stores of nutrients in the body.
In addition, age increases the body’s need for micronutrients. Over 50s tend to require more of certain nutrients, like calcium, vitamin D Vitamin B6, vitamin B6, as well as vitamin B12.
To support an immune system that is healthy and satisfy nutritional requirements, a person can make sure your diet and lifestyle are nutritious and use a multivitamin that includes 100% of the daily recommended allowance (RDA) of each vitamin.
However, many standard multivitamins might not have enough vitamin C. Researchers believe that
200 milligrams (mg) each day is vital for the health of your immune system.
If a person suffers from a deficiency and requires more of that nutrient than a multivitamin contains.
Some studies have suggested that the supplementation of various immune-supporting micronutrients may be beneficial However, more research is required.
Currently, the strongest evidence suggests that these three micronutrients provide protection against infection: Vitamin C and vitamin D and zinc.
Below, we will look at what research suggests about taking supplements of these nutrients.
Vitamin C
Vitamin C ascorbic acid, also known as vitamin C is a water-soluble vitamin which is known for its ability aid in the development of a strong immune system. Alongside promoting various aspects that are essential to the body’s immune system, vitamin C assists the body build and repair tissues, heal wounds, and absorb iron.
Vitamin C has also been identified as an antioxidant, meaning that it fights free radicals, which may assist in the prevention of certain cancers and heart disease.
Research suggests that a vitamin C deficiency could lead to an impaired immune system and an increased chance of contracting infection.
The human body is unable to make vitamin C, so it requires food or nutritional supplements.
The RDA for vitamin C is 90 mg.
for men and 75 milligrams of estrogen for female adults. However, some scientists think this isn’t sufficient and suggest 200 milligrams per day to reap the maximum health benefits.
Most studies suggest that vitamin C intake does not prevent colds that affect the general population It can reduce the severity and symptoms of a cold. One example is a meta-analysis in 2018 revealed that taking supplements of vitamin C can help decrease the duration of the common cold by up to half an hour, as well being a sign of symptoms like chest pain, fever, and chills.
Vitamin C supplementation may be even more beneficial for those who are engaged in physical activities. In five research studies with 598 total participants, who were exposed to brief periods of intense physical strain, vitamin C reduced the risk of getting a common cold by almost 50%..
Vitamin D
Vitamin D plays an essential function in keeping the immune system strong , so that your body can fight off bacterial and viral diseases, like a cold. Some clinical trials suggest the addition of 400 international units (IU), or 10-micrograms (mcg), of vitamin D every day could help to prevent common cold.
Other
research has shown that vitamin D treatment can reduce respiratory tract infections, especially in those with a vitamin D deficiency.
A few researchers also believe there is a link between vitamin D deficiency and a greater chance of hospitalization for COVID-19, however there is some debate over this theory. In certain instances it has been utilized to minimize the impact of socioeconomic factors for at-risk groups.
Many experts think they are of the opinion that the present vitamin D RDA, 600 IU (15 micrograms) for individuals up to age 70 and 800 IU (20 micrograms) for those over 70 is not enough to maintain the immune system in a healthy way.
But the evidence is unclear, and determining the dose that is most effective in supporting the immune system is a matter of further study.
Zinc
Zinc deficiency may weaken the immune system by hindering the creation of, activation and maturation of lymphocytes, which are white blood cells that form an active part of the immune system.
Several studies suggest that low zinc levels can increase the risk of viral infections. A few studies have also shown that zinc lozenges may shorten the time of getting a common cold.
However, finding the right dosages for strengthening the immune system and treating colds will require further research.
Probiotics are often touted, or “good bacteria” as another natural way to improve immunity.
We have learned that they play an important role in helping maintain the balance of good digestive bacteria, and recent research confirms the idea that they have positive effects on the immune system.
A study for instance of 2020 — conducted, it must be noted, by a company that produces probiotics – found that the use of probiotics can lower the severity and frequency of upper respiratory infections.
The authors urge further study to establish a link between immune-system probiotics.
Only vaccines, together with strict hygiene guidelines, are proven to help combat COVID-19. For severe cases of COVID-19, doctors can prescribe certain medications.
Research does suggest that supplementing with minerals and vitamins is an affordable method to maintain the optimal function of your immune system.
Even supplementation with Vitamins C and D beyond the RDAs currently in use may be beneficial to the immune system as the dosage remains below the recommended safety limits.
Numerous supplements interfere with medication and other supplements. Combining different supplements could create huge amounts of specific substances within the body, which could cause potential for serious side results.
For example, excess vitamin C is excreted in the urine. It typically has none of the serious negative side effects. But excessive amounts may cause diarrhea, abdominal pain nausea, and abdominal pain.
Too much vitamin D- more than 4,000 IU or 100 mcg- can be harmful and could cause vomiting, nausea and kidney stones, as well as inability to eat, confusion, and weakness of muscles.
In fact, high levels of vitamin D could lead to kidney damage, abnormal heartbeat, and death. Vitamin D also interacts with medicines, including orlistat, a weight loss pill (Alli, Xenical) as well as steroids, as well as cholesterol-lowering statins.
If someone has excess zinc, it could cause negative consequences, including diarrhea, nausea, vomiting, and headaches. In time, excessive zinc can cause diminished copper levels, reduced immunity as well as lower levels of beneficial cholesterol. Zinc may also interact with other medications.
Probiotics are safe to most people. But, they could exacerbate conditions or cause bacterial infections in people who have very vulnerable immune systems and are seriously ill.
Having a healthy lifestyle can boost your body’s natural defenses, and also improve overall well-being. It can be as simple as:
not smoking
exercising
Avoiding excessive alcohol consumption for those who drink
Washing hands often
managing stress effectively
staying current with recommended vaccines
having a balanced diet with plenty of fruits and vegetables
carrying a weight that is moderate
getting at minimum 7 hours of sleep in the course of a 24-hour period
There is no proof that huge doses of vitamins and minerals could boost the immune system. The best way to make sure that your immune system works well is to have the right diet, have enough sleep, exercise, and to take the vaccines that are provided.
Any person suffering from nutritional deficiencies and who is unable to have the right diet and is balanced may find it beneficial to take a daily multivitamin. However, while some studies suggest that taking more than RDAs of vitamins C or D could help boost immunity, verifying this requires more research.
If someone suspects that they suffer from a deficiency in nutrient and is concerned about it, they should consult to a doctor about taking the blood test. This will allow you to pinpoint any deficiencies and determine the most appropriate approach to supplementation.
Before using any supplement, a person should have a conversation with a primary care doctor who is acquainted with their medical history.
